Cycle Syncing: Optimize your life by living in tune with your feminine cycle.
In the modern world women are often disconnected from their feminine cycles, even to the point of embarrassment or dread when their “time of month” comes. The menstrual cycle has become a taboo subject.
Ask yourself how many times you have hidden a tampon up your sleeve when you get up from your desk, or got emotional over the smallest things only for your period to arrive two days later along with an “oops” moment clarifying your negative emotions?
We have all been there.
Women have approximately 451 menstrual cycles, spanning an average of 38.5 years, and the majority of women don’t even know the four phases of their cycle, let alone how to support their bodies through each one.
Simply put, women are not taught about the biological function of their bodies and what reproductive hormones can be doing at any given time of month.
Our cycles are a HUGE part of our lives to be so disconnected from and shadowed with negative and dismissive action.
Especially, because a woman’s cycle can be utilized to optimize her wellness, relationships, fitness, and even productivity and career! Once we reconnect to this incredible gift (that is the entire reason our species are still alive), we can enhance our individual lives and improve the lives of those around us.
What is Cycle Syncing?
Cycle syncing is the practice of tailoring your nutrition, fitness, and lifestyle to the different phases of your cycle to optimize your health, wellness, relationships, and productivity.
In this post I will break down cycle syncing for you to start being able to live in alignment with your feminine cycle!
How can cycle syncing benefit you?
01 — Your Physical Health
During each phase of your cycle your body needs specific nutrients to support your organs, hormones, immune system and overall physical health.
Your body is a set of different systems that allow for you to function. When one, or many, of these systems are out of balance it can create problems. If we are out of tune with our systems we may not realize the direct impact they have on our overall health. Your body is always telling you things, you just need to listen and shift accordingly.
For women, our hormones throughout the month are affecting our other systems including the digestive system, metabolism, immune system, muscular system, nervous system and more!
When we are out of sync with our reproductive system it can negatively impact our other systems. Fortunately, when we are N’Sync with our reproductive system we can say Bye Bye Bye to so many painful or frustrating symptoms. (Millennial shout out)
By balancing our systems and living in alignment with our cycles we can see incredible results for our physical health such as:
Improved digestion
Optimized menstrual cycle
Reduction or eradication of PMS symptoms and painful periods
Improved liver function
Better skin
Healthier hair and nails
Reduced bloating
Balanced hormones
Better sleep
Less inflammation
Lowered risk of disease & chronic illness
Better muscle recovery and less injury
Improving body weight and composition
Shall I go on? I think you get the point. Cycle syncing can be incredibly beneficial for your physical health, but it doesn’t stop there
02 — Your Mental Health
Your hormonal health is directly linked to your mental health. Women’s cycles, reproductive issues and sex hormones affect mood, cognitive clarity, happiness, and anxiety levels.
There are a few different ways I like to talk about when it comes to the mental health benefits of cycle syncing.
It improves your overall hormonal health.
Women who have hormonal imbalances and reproductive issues such as PCOS or estrogen dominance often experience heightened levels of anxiety, depression, brain fog, forgetfulness, and other cognitive symptoms. Hormonal imbalance can also affect your stress levels and serotonin levels.
Therefore, when you cycle sync you can improve the physiological hormones that are creating problems with mental health.
You are able to predict and prepare.
Living in alignment with your cycle means you know when certain patterns are going to arise. For example, if you suffer from Type-A PMS (anxiety) and you have mood swings, think negatively, or get easily agitated when you are in your luteal phase and that causes you to lash out at your partner, or get annoyed with your family you now know and can prepare for it. Preparing for it could mean that you incorporate specific foods to help reduce symptoms, have a conversation with loved ones, or take time for self care.
By being able to predict and prepare, you erase the shame that has come with these negative feelings and can support your mind through these patterns. This improves your mental health all month long, not just during your luteal phase.
It improves confidence.
Along with the confidence you get predicting and preparing, cycle syncing also helps you improve identity and feeling connected with yourself which is one of the biggest factors when it comes to confidence. When you cycle sync you build such a strong understanding of your body and feminine identity that directly improves overall confidence in who you are and how you want to navigate the world. You are an active participant in your health, you are aligned, and you are giving positive vibes to all of yourself rather than dismissing or dreading your cycle.
03 — Your Career
When you connect to your cycle you are able to learn how to use each phase efficiently, increase productivity and optimize your professional life.
Using cycle syncing to benefit your career and productivity is such a superpower! During the different phases of your cycle your energy levels, cognitive function, and enthusiasm shifts. Scheduling your tasks based on the phase you are in can make each phase more efficient.
When you cycle sync you know the best times to schedule important meetings, start new projects, complete more mundane tasks and take time to reflect and realign.
04 — Your Relationships
Living in tune with your body increases confidence and improves your relationship with yourself and others. Cycle syncing can give you tools to help you show up better in relationships and increase communication.
This is really an all-around benefit. Cycle syncing primarily improves relationships with others because it improves your relationship to yourself. Along with that, increased confidence, and predicting and preparing can have a massive benefit on your relationships. You are able to effectively communicate with those around you, align your relationship to your cycle, improve fertility or avoid pregnancy, as well as show up better in your relationships because you feel freaking amazing!
Balanced hormones and a healthy reproductive system also increases libido! ;)
When you live in tune with your cycle, you live in tune with yourself.
-Nicole Bendayan
Who can benefit from cycle syncing?
01 — Menstruators who want to improve their overall health
Use your cycle to identify the best ways to support your mind, body and spirit during each phase.
In a general sense, every woman can benefit from cycle syncing. You are living in alignment and supporting your body, mind, and spirit during each phase.
I mentioned all the benefits above that can greatly improve the quality of life for each woman that syncs. So if you are generally healthy and just want another tool to add to your wellness, this is it!
02 — Women with hormonal imbalances
Hormonal issues such as PMS, PCOS, endometriosis & estrogen dominance can be supported and managed through cycle syncing and a personalized protocol.
Women with hormonal imbalances or reproductive issues can find incredible relief while cycle syncing. Imbalances can be eradicated and symptoms can be reduced while managing and healing hormonal imbalances.
So many women have been dismissed or invalidated when it comes to their hormones. Doctors prescribing medication or birth control that can have dangerous side effects, telling you “it is what it is” without providing any functional and preventative tools. Cycle syncing can be that tool that helps you manage your health, reduce symptoms, and optimize your life.
03 — Women trying to get pregnant
If struggling with infertility or are starting to try to conceive, cycle syncing and nutrition can help.
Women on a fertility journey can have many hurdles when trying to conceive. From not knowing the best times to get pregnant, having hormonal imbalances that cause infertility or optimizing their health to create the best environment for getting pregnant, cycle syncing can help. When you are synced you can improve your chances of getting pregnant and work with your body to create fertile ground.
04 — Those who suffer from PMS or painful periods
Identifying your PMS type, supporting your body, and living in tune with your cycle can make PMS and painful periods a thing of your past
Similar to hormone imbalances, PMS and painful periods can become a distant memory. When you are able to connect, predict and synchronize to your cycle you can entirely banish PMS symptoms, know what your body needs if symptoms arise, and have pain free periods.
What you do in the earlier phases of your cycle can impact your luteal and menstrual phase. Using cycle synced nutrition and fitness tailored to your specific PMS Type can ease suffering and improve your relationship to your cycle.
Can I Cycle Sync on hormonal birth control?
If you are on hormonal birth control you do not have the same cycle as a woman not on the pill. Synthetic hormones are used to prevent your body from having a normal cycle and most pills release a steady stream of hormones that are similar to those during your luteal phase (after ovulation, before your bleed). Therefore, depending on the type of birth control you are using you can’t sync in the same way I am talking about in this post. But that doesn’t mean you can’t sync. If you are on hormonal birth control it is important to support your body in other ways as HBC can deplete nutrients, be a strain on your liver, affect other hormones and impact your cognition.
What you can start doing if you continue on the pill, is begin with a few months of tracking. Write down your symptoms of how you are feeling, digestion, sleep, emotions etc. and find patterns. When you begin to understand those patterns you can use the predict and prepare method to help deal with them.
Also, just because you can’t sync with your feminine cycle, you can sync with other cycles such as the phases of the moon.
Women are often affected by the phases of the moon and you can utilize the different phases in your career and productivity as well as in your relationships and fitness! Someday soon I will create a whole post on syncing to the phases of the moon, but for now, connect to your body and learn your patterns.
Another thing to mention is Post Birth Control Syndrome. If and when you decide to stop taking birth control it is so important that you support your body through that transition to reform the connection between your reproductive system and pituitary gland. During all your time on birth control, that connection wasn’t being used so it can cause problems when your body doesn’t understand the cues between your systems. Also, unhealed post birth control syndrome can cause significant hormone imbalances and even a form of PCOS!
How to get started Cycle Syncing
Getting started cycle syncing comes down to one word connect. The first thing you need to do to start syncing is connect to your body.
Begin with tracking your cycle. There are tons of apps that can help you do this, or just create a journal. Along with that you want to identify your patterns.
When I speak with clients I always recommend an easy morning routine that helps you connect to yourself.
Right when you wake up, stand up, scan your body and ask yourself:
How am I feeling today? Where are my energy levels?
Is there any pain or discomfort anywhere?
How does my mind feel? Am I anxious or focused? etc?
How did I sleep?
How does my digestive system feel?
Record your findings and along with them connect them to a phase as well as notting if there was anything else going on that may have an effect, such as stress at work, a meal you ate, or staying up too late. When you do this for a few cycles you will begin to notice patterns and when things may be askew and need your attention. You can then start learning how to heal these symptoms, nourishing your body for each phase, and continue to practice cycle syncing.
The first line of defence in any health protocol should be nutrition. What you eat has an immediate and accumulative effect on your body. Therefore, it is important that you cycle sync your nutrition as soon as possible. This may look different for different people as we all have our intolerances, sensitivities and preferences. But the basics of cycle synced nutrition are well received across the board. If you have the means, talk to a nutritionist or other health care provider to come up with the best plan of action for your specific needs. Click here if you want to explore options of working with me.
Cycle syncing your fitness and careers are also amazing places to focus, if you read below I give an overview to help you begin!
What are the phases of the cycle?
Okay, now let’s get to it! Before we talk about the phases of the cycle…WTF is the cycle?
The menstrual cycle is the 28-34 day cycle that begins the first day of your bleed to the first day of your next bleed. This biological cycle is referred to as the Infradian Rhythm.
Biologically, it is the cycle that makes having children and procreating possible. It is a gift that should be respected and revered.
If your cycle is longer than 35 days or shorter than 27, that is a clear indication of hormone imbalance that needs to be addressed.
So like I said, your cycle begins the first day of your bleed, that is when you are in the menstrual phase, then is your follicular phase, ovulatory phase and ending off in your luteal phase.
*In my practice I connect the ovulatory phase with the early luteal phase as there should be distinction between early and late luteal phase. I will often use the terms “ovulatory phase” and “early luteal phase” interchangeably although there are some distinctions that I will get into below.
Menstrual Phase
The menstrual phase begins the first day of your bleed and should last under 8 days but preferably 4-7days. (If it is any shorter or longer than this, it is a sign of hormonal imbalance or another issue. Contact a well informed health care professional if this lasts more than 3 consecutive cycles)
During this phase your reproductive hormones are at their lowest, your body is working tirelessly to release the built up endometrium and prepare for another cycle. It is essential to nourish your body and mind during this phase and it is a time to allow yourself to rest and reset.
Follicular Phase
The follicular phase starts once your bleed is over and lasts about 7-10 days. During this phase your body is preparing an egg to be released. FSH (follicle stimulating hormone) is being produced to help your ovaries choose an egg for that cycle. Between 3-30 eggs begin to develop in the first few days of this phase but only the strongest will continue. This follicle (where the egg is stored and grown) will begin releasing estrogen.
During this phase you may experience improved energy, better mood, more focus, good digestion and a heightened immune system.
Ovulatory Phase
Ovulation is the climax of your cycle. Estrogen is at its peak, you’re often feeling good, with high energy and a “glowing” sense to you. Ovulation usually happens right in the middle of your cycle (around day 14-16) and it is when your egg is released. You are most fertile for the 48 hours following ovulation.
Because your hormones are highest around ovulation, metabolizing and eliminating them can be really difficult on your liver. So it is important to focus on your elimination system and liver during this phase to reduce inflammation and balance out your hormones.
After ovulation and into your early luteal phase that follicule that was once producing estrogen is now producing progesterone. Progesterone begins to rise and estrogen dips then comes back a little bit.
The imbalance between progesterone and estrogen during the luteal phase is said to be the cause of many PMS symptoms and painful periods.
Also, many women experience yeast infections, colds, and are more susceptible to illness directly after ovulation because your immune system is lowered to prevent it from possibly attacking a fertilized egg. This should also be an important focus during this time as well.
Luteal Phase
The luteal phase (specifically the later luteal phase) is the last phase in your menstrual cycle which occurs during the last 10 days of your cycle. It is often the time when women will experience PMS symptoms, have indigestion, cramping, cravings, and/or cognitive symptoms.
There are actually 5 different types of PMS that most women have which each have their own natural protocol.
Check out my free PDF to help you identify and heal your PMS Type.
During the late luteal phase it is essential to ensure proper balance of estrogen and progesterone while also taking time to prepare for the start of your next cycle. Studies have also shown that during the later luteal phase serotonin (the happy hormone) is depleted so it is important to mitigate that with natural protocols as well.
How do I align my lifestyle with my cycle?
Now that you know the basics of the phases of your cycle you must be wondering how to align your lifestyle to each of the phases! In this part I’ll give you the first action steps in getting cycle synced!
Nutrition
What to eat for each phase of your cycle!
Like I mentioned earlier, nutrition should be the first line of defence when it comes to any health protocol. Although nutrition does vary between person, age, and circumstance, there are some super easy ways to support your health through each phase. I often like to use an add, avoid, supplement protocol for each phase and depending on each client’s specific needs.
If you want to discuss more about your specific needs, just click here to schedule a call with me!
Menstrual Phase
During this phase your body is releasing its built up endometrium and you may be losing about 2 mg of iron per day!
Focus on nourishing your body, especially your blood. Increase iron intake with foods such as oysters, organic red meat and dark leafy greens. Consume iron with vitamin C to help absorption and try to avoid caffeine which can hinder absorption. It is also a good idea to avoid caffeine and alcohol during this phase as it is dehydrating.
Enjoy foods that are dark red such as beets, cranberries and cherries that have tons of blood supporting phytonutrients!
Digestion may be harder during this phase so yummy, easily digestible foods such as soups and stews are comforting at this time.
Follicular Phase
As estrogen is rising during this phase it is important to consume estrogen metabolizing foods such as sprouts and fermented foods like sauerkraut and kimchi!
Cruciferous vegetables such as broccoli, cauliflower, cabbage and arugula are also ideal during this phase because they contain a compounds called diindolylmethane (DIM) as well as indole-3-carbinol (I3C) that are incredible at normalizing estrogen levels and reducing risk of estrogen-related cancers such as breast and cervical cancer.
Although you can consume soy, especially during this phase, avoid overly processed soy and always choose organic, non-GMO.
Ovulatory Phase
The peak estrogen levels are taxing on your liver as your body tries to metabolize any excess. During your ovulatory phase continue to incorporate estrogen metabolizing foods as well as liver supporting and anti inflammatory foods.
Garlic, ginger, turmeric, cabbage and other liver supporting and anti-inflammatory foods are a great place to focus on during your follicular phase.
Like I mentioned before, after ovulation you may also experience a lowered immune system. Therefore, it is important to boost your immune system to prevent getting sick! Consuming extra vitamin C, A, and E as well as zinc, selenium and essential amino acids can support your ovulatory and early luteal phase. It’s helpful to limit alcohol consumption during this phase and into your late luteal phase as it can add stress on your liver, dehydrate, and create more estrogen!
Your metabolism is also affected by your menstrual cycle and after ovulation your metabolism actually increases! Therefore, it is important that you are giving your body adequate calories so you aren’t putting your body in more undue stress that can make your later luteal phase worse!
Luteal Phase
During your luteal phase you want to continue to support the balance between estrogen and progesterone. Consuming foods that help boost progesterone consumption such as whole grains, pumpkin, kale, nuts and cruciferous veggies can be helpful during this time.
Focusing on magnesium and vitamin B6 can also reduce negative pms symptoms!
Pumpkin seeds, oats, cashews, spinach are high in magnesium while poultry, some fish, peanuts, nutritional yeast and soy are high in B6!
During the luteal phase I love to incorporate more mood boosting amino acids such as tryptophan and tyrosine that are found in pumpkin seeds, pistachio, poultry, beans and whole grains.
Another important thing to reinforce is your boosted metabolism during this phase. Make sure you are getting adequate calories and increased fibre to reduce cravings and binging!
Avoiding processed sugars and simple carbohydrates during your later luteal phase can help mitigate a lot of symptoms as well.
Click here to identify your PMS type which will really help narrow down a specific focus for your luteal phase.
Fitness
How to exercise for each phase!
Fitness is a huge contributing factor to your overall health and can have a direct effect on your hormonal health. It is important to cycle sync your fitness to allow your body to function properly, balance hormones, reduce risk of injury and reach your fitness goals.
Many people may actually harm hormones and halt progress by over exercising. Over exercising can make your reproductive hormones take a back seat as more of your stress hormones are needed. This rise in cortisol (stress hormone) can throw off other hormones, cause inflammation, and make you retain water. Over exercising is also a cause of missed periods, increased PMS and hormonal imbalance.
It is super important to allow your body to rest and recover.
Also, if you have hormonal issues such as PCOS lowering the intensity of your workouts and allowing for more rest time is essential.
The general standard for exercise is 150 minutes of deliberate exercise per week, this should be broken down into 3-5 days and most sessions should be kept under an hour, while HIIT should be kept between 15-30 minutes. Working out all muscle groups and strength training is the way to go!
Menstrual Phase
Give yourself time to rest and relax during your menstrual phase!
Stress reducing exercises such as walking, yoga (especially yin yoga) and pilates are ideal during this phase.
Avoid over exercising or strenuous exercise as it can add stress to your body that is already working overtime.
Follicular Phase
Estrogen actually affects your muscles and joints!
Studies have shown that high estrogen levels make your joints and tendons a little bit stiffer! It is important during this time that you make sure you warm up well and stretch while focusing on your form to avoid injury!
You may also have rising energy levels so this is a great time to do some cardio work! Your body can also handle longer workouts during this time!
Ovulatory Phase
During ovulation and into your early luteal phase you may have an awesome increase in energy!
This is the perfect time to focus on HIIT workouts, creative exercise like dance classes and longer gym sessions.
Luteal Phase
Your later luteal phase sees an increase in progesterone and a slight decrease in estrogen.
This phase is ideal for heavier strength training workouts as your joints are more pliable!
Strength training workouts are also great because, although they are tough, they may not consistently raise stress hormone levels as much as long form high intensity training.
Take time between your sets, use deliberate focused movements and appropriate progressive weight!
Career
Menstrual Phase
Sticking with the motive of rest and recovery, your menstrual phase is an ideal place to rest and go introspectively in your career.
Use this time to assess the past cycle and see where you succeeded or where you may need to work on things. Keeping in mind that especially during the beginning of your menstrual phase, your mind may automatically go in a negative direction. See this as less of a time to beat yourself up about things and more of a time to respectfully analyze and improve.
The start of every new cycle is an opportunity to reflect and progress. By having a specific time of the month to do reflection we often catch ourselves early on instead of allowing behaviour or things we are unhappy about aimlessly continue
Follicular Phase
This is a great time for planning and starting new projects!
You should be experiencing an increase of energy and mental focus. The follicular phase is a great time to get that visionary work done and begin executing these new projects!
Ovulatory Phase
Ovulation and your early luteal phase is the prime time for creativity and connection.
Your increased energy and vibrancy makes you a bombshell in business meetings! Schedule important meetings, social gatherings, and appearances during this time.
If you are aligned you should be better able to focus, have more clarity, experience more enthusiasm and be able to remember things better!
Luteal Phase
Utilize your later luteal phase for ticking off those boxes on your to-do list.
You may be experiencing lower energy and lack of motivation or willingness to connect with others.
To make this phase count toward productivity and efficiency do the more mundane tasks, finish up the accounting work or chores you’ve been avoiding and use this time to your benefit.
